Stretches to do when sitting at the computer for prolonged periods

When sitting at a computer for prolonged periods, it’s important to take breaks and do stretches to avoid neck pain. Here are some stretches you can do to help alleviate and prevent neck pain:

Neck Stretches

• Neck Tilts:

  • Sit up straight.

  • Slowly tilt your head towards one shoulder and hold for 15-30 seconds.

  • Return to the center and repeat on the other side.

  • Do 3-5 repetitions on each side.

• Neck Rotations:

  • Sit up straight.

  • Slowly turn your head to the right, looking over your shoulder.

  • Hold for 15-30 seconds.

  • Return to the center and repeat on the left side.

  • Do 3-5 repetitions on each side.

• Chin Tucks:

  • Sit up straight with your shoulders relaxed.

  • Gently tuck your chin towards your chest.

  • Hold for 5 seconds and then relax.

  • Repeat 10 times.

Shoulder Stretches

• Shoulder Shrugs:

  • Sit up straight.

  • Lift your shoulders towards your ears.

  • Hold for a few seconds and then release.

  • Repeat 10 times.

• Shoulder Rolls:

  • Sit up straight.

  • Roll your shoulders forward in a circular motion 10 times.

  • Then roll your shoulders backward in a circular motion 10 times.

Upper Back Stretches

• Upper Back Stretch:

  • Sit up straight.

  • Interlace your fingers and extend your arms in front of you, palms facing away.

  • Round your upper back and push your hands away from your body.

  • Hold for 15-30 seconds.

  • Repeat 3-5 times.

Chest Stretch

• Chest Stretch:

  • Sit up straight.

  • Interlace your fingers behind your back.

  • Straighten your arms and lift your hands slightly.

  • Open your chest and hold for 15-30 seconds.

  • Repeat 3-5 times.

Arm Stretches

• Triceps Stretch:

  • Sit up straight.

  • Raise one arm and bend it behind your head, reaching towards your opposite shoulder blade.

  • Use your other hand to gently push on your bent elbow.

  • Hold for 15-30 seconds.

  • Switch arms and repeat.

  • Do 3-5 repetitions on each side.

General Tips

• Take Breaks: Stand up and move around for a few minutes every hour.

• Ergonomics: Ensure your workstation is ergonomically set up to reduce strain on your neck and back. Your screen should be at eye level, and your chair should support your lower back.

• Posture: Maintain good posture by sitting up straight and keeping your feet flat on the floor.

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